7. Alternating Incline Curls
Lie down on a bench that is set to a 60% incline. Hold the dumbbells with a neutral, steady grip with your palms facing in, and slowly contract your right bicep until it reaches chest level.
Then slowly raise the weights, keeping your upper arm tight to your body and gradually rotating your palms externally so that it ends up facing the ceiling.
This move is great for building up biceps.
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It is common knowledge that many people go to the gym and use all those machines but never gain muscle. I try to increase the effort each time and work the muscles to the point of straining them. Unless I’m wrong there has to be a certain amount of muscle damage which prompts muscle to build more muscle fiber. Anything less is more cardio than a muscle building regimen. There are some great Youtubes about building muscle.
Thank you for this article